Different Types of Millets and Their Benefits

Millets, once an ancient staple, are making a comeback owing to their varied health benefits and versatility to include in various recipes. Knowingly or unknowingly, millets have been part of our Indian food culture ranging from ‘bajre(pearl millet) ki roti’ in Rajasthan to ‘ragi mudde’ in Karnataka to ‘jonna (jowar) pittu’ in Andhra Pradesh. Only now, we know how rich in nutrients and protein millets can be, and have started including them as a daily staple beyond the traditional seasonal recipes. Millets are also good for the plant as most of them are not water-intensive and can be grown in arid to semi-arid regions.For those conscious about health as well as the planet, this is a right place to be to know about various millets and their benefits.

What Are Millets?

Millets are small-grained cereal foods belonging to the Poaceae or grass family. In India millets are classified as nutri-cereals. Most millet crops are drought tolerant and require few chemical fertilisers, pesticides, etc,.This makes them suitable to be cultivated across vast regions. Based on the size of the millets they are further classified as major and minor millets. They are gluten-free making them a good wheat-based product replacement for those with gluten intolerance.

How Many Types of Millets Are There?

As mentioned above, millets can be either: Major, with bigger grain size as in case of Sorghum, Pearl Millet, and Finger Millet; and Minor with smaller grain size like Foxtail, Little, Kodo, Barnyard, Proso, Browntop, which are smaller in size.

There are also pseudo millets like buckwheat and amaranth as these plants do not belong to the same botanical family, Poaceae, like the millets.

Different Types of Millets and Their Benefits

Major Millets

• Sorghum (Jowar):
• Packed with dietary fibre that aids digestion and supports gut health.
• Antioxidants in it aid heart health.
• Pearl Millet (Bajra):
• Loaded with folic acid, iron, and magnesium, making it ideal for pregnant women and those who are anaemic.
• Helps maintain bone density and energy levels.
• Finger Millet (Ragi):
• The richest plant-based source of calcium, ragi helps in strengthening bones and teeth.
• Contains Vitamin D, which supports bone development and prevents osteoporosis. Buy Variety of Finger Millet

 

Minor Millets

• Foxtail Millet (Kakum):
• Helps regulate blood sugar levels, making it a perfect choice for diabetics.
• Aids in weight management.
• Kodo Millet (Varagu):
• Yet again this like other millets is low in glycemic index, making it a diabetes-friendly grain. Buy Kodo millet varagu 
• Boosts immunity and aids in managing weight effectively.
• Little Millet (Kutki):
• Rich in antioxidants, offering protection against heart disease.
• Barnyard Millet (Sanwa):
• A low-calorie option that helps in weight loss and diabetes management.
• Provides a quick energy boost without spiking blood sugar levels. 
• Proso Millet:
• High in protein, supporting muscle growth and skin health.
• Aids metabolism, helping the body maintain optimal energy levels.
• Browntop Millet:
• High in iron and dietary fibre, aiding in detoxification and improved digestion.
• Supports overall vitality and wellness.

Millets vs Rice vs Wheat nutritional profile : 

Millet/Cereal	Moisture (g)	Protein (g)	Total Fat (g)	Dietary Fibre (g)	Carbohydrates (g)	Energy (KJ)
Bajra (Pearl Millet)	9	11	5	11	62	1456
Sorghum (Jowar)	9	10	2	10	68	1398
Ragi (Finger Millet)	11	7	2	11	67	1342
Little Millet	14	9	3	6	66	1449
Kodo Millet	14	9	3	6	66	1388
Foxtail Millet	-	12	4	-	60	331
Barnyard Millet	-	6	2	-	66	307
Proso Millet	-	12	1	-	70	341
Wheat (Whole)	11	11	1	11	65	1347
Refined Flour	11	10	1	3	74	1472
Atta	11	11	2	11	64	1340
Semolina	9	11	1	10	68	1396
Rice (Raw Brown)	9	9	1	4	75	1480
Rice (Raw Milled)	10	8	1	3	78	1491
Rice (Parboiled)	10	8	1	4	77	1471

Health Benefits of Millets

• Rich in Antioxidants: Millets are abundant in phenolic compounds, which protect against oxidative stress and support skin health, and anti-inflammatory effects.
• Regulates Blood Sugar Levels: High fibre and non-starchy polysaccharides in millets help stabilise blood sugar levels, making them ideal for managing diabetes.
• Lowers Cholesterol: Soluble fibre in millets traps fats, reducing cholesterol levels and supporting heart health.
• Supports Digestive Health: High fibre in millets improve gut health and regulate bowel movements.
• Boosts Cardiovascular Health: Magnesium and niacin in millets help regulate heart rhythm, reduce cholesterol, and protect cardiovascular tissues.
• Fits Gluten-Free Diets: As a gluten-free grain, millets are a safe choice for individuals with celiac disease or gluten intolerance.
• Promotes Bone Health: Millets are rich in minerals essential for maintaining strong and healthy bones.

Millets in Indian Cuisine

Millets have been part of Indian cuisine for a long time. Some of the traditional millet-based recipes include bajra roti, ragi mudde and ragi java, and various other flatbreads made out of millets like ragi, jowar, etc,. With modern awareness about millets’ as a supergrain many of the traditional recipes are being made with millets, substituting the equivalent rice or refined flour portions.

 

For instance pongal, upma and khichdi dishes, are now being made using millets like kodo millet and foxtail millet, and dosa, vermicelli, puttu, and idli recipes now make use of ragi, kodo millet, etc,. Porridges can be made out of these millets to make a healthier version which doesn’t use oil and spices. Desserts like appam, sweet pongal, adhirasam, pancakes etc, also can be prepared replacing rice and wheat-based options.

Find our Millet Maagic meal millet-based upma and idli recipes to try at your home.

FAQs

1. How many types of millets are there?
   Millets are categorised into major millets and minor millets, with around 10-12 commonly known varieties used worldwide.
2. Explain major and minor millets with examples.

• Major Millets: Widely cultivated and consumed, such as Pearl Millet (Bajra), Finger Millet (Ragi), and Sorghum (Jowar).
• Minor Millets: Grown in smaller regions, including Foxtail Millet, Barnyard Millet, Little Millet, and Kodo Millet.

3. What are the benefits of millets?
   Millets offer numerous benefits, including:

• Supporting weight loss due to their high fibre content.
• Managing diabetes by stabilising blood sugar levels.
• Strengthening bones with calcium and magnesium.

4. Which type of millet is good for diabetes?
   Foxtail Millet and Barnyard Millet are excellent for diabetes management due to their low glycemic index and high fibre content.
5. How can I cook with millets?
   Millets can be cooked like rice or used in a variety of dishes, such as porridge, upma, khichdi, and salads. Rinse them thoroughly, soak if required, and cook with a 2:1 water-to-millet ratio.